Sensory Overload

Have you ever left a crowded store feeling like your brain had run a marathon? The fluorescent lights buzz, the aisles are full, someone bumps into you, and a dozen smells hit at once. By the time you reach the car, your chest feels tight, your head is spinning, and even the soft hum of the engine feels loud. You’re not imagining it. You’ve just been through sensory overload - and it’s exhausting.

What’s Really Happening

Your brain is constantly taking in information from your senses. For most people, this happens seamlessly. But for those of us with heightened sensitivities - whether from neurodivergence, trauma, or other differences - our nervous systems can go into overdrive. Every sound, texture, or smell can trigger a full-body response. Your fight-or-flight system activates, your heart rate rises, and your muscles tighten. What feels “small” to others is, to your body, a full-on storm.

Why It’s So Heavy

Sensory overload isn’t just tiring; it’s emotionally taxing too. You might feel anxious, irritable, or even guilty for feeling overwhelmed. Others may not see the struggle, and that invisibility adds a layer of stress. It’s easy to internalise it: “I’m too sensitive. I should be able to handle this.” But here’s the truth: you’re not too sensitive. Your nervous system is doing exactly what it was designed to do - protect you.

A Simple Tool to Help

The next time you feel yourself tipping into overwhelm, try this:

1. Pause and breathe: Inhale for four counts, hold for four, exhale for six.

2. Name it: Quietly say to yourself, “I’m overloaded. My body is telling me it needs a break.”

3. Shift your senses: If possible, step outside, put on headphones, or rub a comforting texture in your hand. Even one small sensory adjustment can ease the load.

For many, this overload doesn’t stop at emotional or mental exhaustion - it can show up as real, physical pain. Your head might ache, your shoulders and neck tense up, your stomach churns, or your muscles feel tight and heavy. These sensations are not “all in your head.” They are your body’s way of signaling that it has been pushed beyond its comfort zone. Validating these physical responses is important; they are a natural, real manifestation of the invisible stress you’ve been carrying.

Reassurance

Living with heightened sensory experiences can feel like carrying an invisible weight. But you’re not broken, lazy, or dramatic. You’re simply navigating the world with a nervous system that notices and responds more intensely - and with practice, you can learn to honor your body’s messages, protect your energy, and find moments of peace.